Your body needs zinc daily for immune cells to work, wounds to close, and DNA to copy itself during cell division. This Daily Value is a target, not a ceiling: most people benefit from meeting it, and your label's percentage tells you how much one serving contributes to that goal.
Zinc concentrates in animal muscle and shellfish, then in seeds, legumes, and whole grains. The ranking below shows raw concentration per 100 g, but bioavailability matters; compounds in plants can bind zinc and reduce how much your body absorbs, so a plant-based food may look higher on this table than it performs in practice.
On a vegetarian or vegan diet, legumes and seeds become your primary sources, but phytates in these foods bind zinc and lower absorption. Fortified cereals and nutritional yeast provide an alternative route. Soaking, sprouting, and fermenting legumes and grains can reduce phytate content and improve zinc uptake, though they do not eliminate it.
FDA daily value: 11 mg
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Showing 4601–4650 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4601 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4602 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4603 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4604 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.41 mg | 4% | CNF |
| 4605 | Blackberry juice, canned | Fruits and fruit juices | 0.41 mg | 4% | CNF |
| 4606 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.41 mg | 4% | CNF |
| 4607 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.41 mg | 4% | CNF |
| 4608 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.41 mg | 4% | CNF |
| 4609 | Sweets, syrups, sorghum | Sweets | 0.41 mg | 4% | CNF |
| 4610 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.41 mg | 4% | CNF |
| 4611 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 0.41 mg | 4% | CNF |
| 4612 | Milk shake (fast food), chocolate | Beverages | 0.41 mg | 4% | CNF |
| 4613 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 0.41 mg | 4% | CNF |
| 4614 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4615 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4616 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4617 | Broccoli, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4618 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4619 | Taro leaves, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4620 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4621 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4622 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4623 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 4624 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 0.41 mg | 4% | CNF |
| 4625 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 0.41 mg | 4% | CNF |
| 4626 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 0.41 mg | 4% | CNF |
| 4627 | Flour, cassava | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_FF |
| 4628 | Pie crust, standard-type, dry mix | Baked Products | 0.40 mg | 4% | USDA_SR |
| 4629 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 0.40 mg | 4% | USDA_SR |
| 4630 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 4631 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 4632 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 4633 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 0.40 mg | 4% | USDA_SR |
| 4634 | Babyfood, dinner, macaroni and cheese, strained | Baby Foods | 0.40 mg | 4% | USDA_SR |
| 4635 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 0.40 mg | 4% | USDA_SR |
| 4636 | Cookies, vanilla sandwich with creme filling | Baked Products | 0.40 mg | 4% | USDA_SR |
| 4637 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.40 mg | 4% | USDA_SR |
| 4638 | Cheese, cottage, creamed, large or small curd | Dairy and Egg Products | 0.40 mg | 4% | USDA_SR |
| 4639 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.40 mg | 4% | USDA_SR |
| 4640 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 4641 | Yogurt, Greek, nonfat, vanilla, DANNON OIKOS | Dairy and Egg Products | 0.40 mg | 4% | USDA_SR |
| 4642 | Soup, mushroom barley, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 4643 | Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | Dairy and Egg Products | 0.40 mg | 4% | USDA_SR |
| 4644 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D | Dairy and Egg Products | 0.40 mg | 4% | USDA_SR |
| 4645 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 4646 | Shallots, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 4647 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 4648 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 4649 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 4650 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.40 mg | 4% | USDA_SR |
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